Nutrition And Training

Nutrition and Training

Nutrition is important when undergoing your training for the British Airways Run Gatwick Half Marathon or 5k race. Our friends at Saferace give us an insight into how you can manage your nutritional needs whilst training. Read their nutritional running tips here.

We hope that everyone is looking forward to a fantastic Run Gatwick and we will have a big team on hand to help ensure your run is safe and successful. An important consideration is what you eat and drink to fuel yourself before, during and after the race.


As part of your training for Run Gatwick, be sure to stay hydrated during your longer training runs. This is also a good chance to try energy gels or other sources of simple carbs to give you an easy boost. In the run up to race day, we suggest that you drink a bit more than normal to make sure that you give your body the best prep possible.

On the big day, we would recommend staying well hydrated before you start. Once you get going, a good strategy is to listen to your body: if you feel thirsty then make use of the drinks stations. You should have some form of isotonic drink (such as Lucozade Sport) as well as water to replace the salt that you lose when you sweat. If it is a hot day, this is especially important – water alone won’t do the trick to refuel your body. We would suggest taking and using the drinks, gels or other boosts that you have been training with.

Preparing for Race Day

Many runners will develop a carb-loading strategy in the run-up to the event; either way eat well the night before and on the morning of the race. Porridge is a common pre-race breakfast to get you race-ready. We’d suggest not trying anything new or adventurous just before or during the race; stick with what your body is used to to make sure you are full of energy for the race.


While you are running, remember to keep yourself fuelled up to be sure you can keep running strongly. Sugars are important, so we’d suggest taking some small, easy to carry snacks with you to give you a boost if you’re starting to flag.

We advocate the drink to thirst principle – when you reach the water stations then have a drink if you are feeling thirsty. If you’re not, it’s okay to pass this one by and have a drink at the next opportunity. Drinking too much water can have a reverse effect, so listen to how your body is feeling.

At the finish line, enjoy the goodies on offer to celebrate a successful Run Gatwick! We’d recommend that you drink a bottle of water or isotonic drink within 30 minutes of finishing to help combat any ill effects. It’s also really important to try and eat some food, particularly salty snacks such as crisps or nuts, to help boost your sodium levels back towards normal. Otherwise enjoy some naughty treats or your favourite meal – you’ve earned it!

If you are feeling unwell, can’t keep your food or drink down or need any advice then please do speak to one of our fantastic medical or safety teams during the event.

Everyone at Saferace would like to wish everyone taking part in this year’s event good luck!